What Does Nutrient Dense Mean?
Nutrient-dense foods are rich in vitamins, minerals and other nutrients important to our health. They also don’t have too much saturated fat, added sugars and/or sodium. Nutrient density is the amount of nutrients you get for the calories consumed. Research suggests that the standard American diet is energy-rich and nutrient-poor. When we say energy, we mean calories. And “empty calories” are in foods that provide a lot of calories without much nutritional value.
For a nutrient-dense and heart-healthy dietary pattern:
- Eat a variety of fruit and vegetables.
- Eat whole grains.
- Include healthy sources of protein, mostly from plant sources (legumes and nuts), fish and seafood, fat-free or low-fat dairy, lean cuts of unprocessed meat and skinless poultry.
- Eat nuts and legumes.
- Limit red and processed meats, sodium, added sugars and alcohol.
One of the tools you can use to choose more nutrient-dense foods is the American Heart Association’s Heart-Check mark. When you see the mark, you can be confident the product aligns with our recommendations for an overall healthy eating pattern. The Heart-Check mark considers beneficial nutrients as well as nutrients you should limit, making it quick and easy for you to make a healthy choice.
When a Heart-Check certified option isn’t available, read and compare Nutrition Facts labelsand choose the best option. For example: Let’s say you’re looking at the Nutrition Facts labels of two packages of bread to decide which one is the healthier choice. The white bread has about 80 calories per slice, but few vitamins and minerals. The whole-grain version has about the same number of calories, but more protein, three times the magnesium, and more than double the fiber, potassium, vitamin B6 and zinc. The nutrition information shows that the whole-grain option is the more nutrient-dense choice.
How to Add Nutrient-Dense Foods to Your Healthy Eating Plan
Sometimes it only takes a small shift to make a more nutrient-dense choice. Here’s how you can get started:
- Switch from white bread, rice and pasta to whole-grain pasta, whole-wheat bread and brown rice.
- Instead of a dollop of full-fat sour cream on your chili or baked potato, try fat-free or low-fat plain Greek yogurt.
- When adding toppings to pizza, stuffing tacos or piling up sandwiches, add an additional veggie instead of extra meat or cheese.
By making some simple swaps in your favorite recipes, you can easily boost the nutrient density of your family’s meals and snacks.
What about snacks?
Most of us, including kids and adolescents, get a significant portion of our daily energy (calories) from snacks. Traditional snack foods, such as chips, cookies and crackers, and drinks, such as sodas and sports drinks, can be high in calories, saturated fat, sodium and/or added sugars but low in nutrient density.
When snacking, choose mostly nutrient-dense foods, such as fat-free or low-fat dairy products as well as a variety of fruits and vegetables and nuts.
- Snack on crunchy vegetables with a fat-free or low-fat yogurt-based dip.
- Eat a handful of unsalted nutsinstead of chips.
- Satisfy a sweet tooth with naturally sweet fruit on its own or in a smoothieinstead of candy and cookies.
- Replace sugary drinks with water infused with fruitand/or herbs, or unsweetened tea or coffee.
The Takeaways
- Choose more nutrient-dense foods to get the beneficial nutrients your body needs without consuming too many calories.
- Focus on your overall eating pattern, rather than individual nutrients or specific foods or food groups.
FAQs
Well-planned, healthy meal plans should always include fruits, vegetables, whole grains, legumes, low-fat or fat-free and unsweetened dairy products, unsalted nuts, seeds, fish, poultry, eggs, lean meat, and heart-healthy, plant-based oils. Helpful tips: ✔ Fill half your plate with vegetables and some fruits.
How can I eat more nutrient-dense foods? ›
Well-planned, healthy meal plans should always include fruits, vegetables, whole grains, legumes, low-fat or fat-free and unsweetened dairy products, unsalted nuts, seeds, fish, poultry, eggs, lean meat, and heart-healthy, plant-based oils. Helpful tips: ✔ Fill half your plate with vegetables and some fruits.
Which foods are nutrient-dense responses? ›
Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient-dense foods include fruits and vegetables, whole grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans, and nuts.
Why is it important to eat nutrient-dense foods? ›
Nutrient dense foods not only provide important nutrients but also help stabilize your blood sugar and provide sustained energy that allows you to power through your day. In addition, they tend to fill you up with fewer calories which may help manage weight without feeling hungry.
What would be the best example of a nutrient-dense food quizlet? ›
Lean meats, fish, poultry, and legumes are nutrient-dense foods.
How to improve the nutritional value of food? ›
Some suggestions to retain the maximum nutrition in the foods you cook include:
- Store foods properly, such as keeping cold foods cold and sealing some foods in airtight containers.
- Keep vegetables in the crisper section of the refrigerator.
- Try washing or scrubbing vegetables rather than peeling them.
The most common unhealthy foods include highly-processed items such as fast foods and snack foods. That's because highly-processed foods tend to be low in nutrients (vitamins, minerals and antioxidants) and high in empty calories. This is because they contain high levels of unhealthy fats, sodium and sugar.
What two foods can you survive on? ›
Grains and legumes constitute the cornerstone of any survival diet. They are essential for providing sustainable energy and nutrients in challenging situations. They are packed with essential nutrients and can be stored for long periods, making them ideal for survival food storage.
What foods keep you lean? ›
The healthiest lower energy-dense choices are foods that are high in protein but low in fat and calories, such as:
- Beans, peas and lentils, which are also good sources of fiber.
- Fish.
- Lean meat and poultry.
- Low-fat or fat-free dairy products, such as milk, yogurt and cheese.
- Egg whites.
The most complete meal is a meal that contains all of the food groups in appropriate proportions. For example, a balanced breakfast might include whole-grain cereal, fruit, milk, and eggs. A balanced lunch might consist of vegetables, protein, and whole grains.
What are some of the most nutritious foods? Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables.
Which food group is the most nutrient-dense? ›
Generally speaking, fruits, vegetables, whole grains, lean proteins, nuts and seeds, beans and legumes, and heart-healthy fats meet the criteria for nutrient-dense foods, says Derocha.
Which food is energy and nutrient-dense? ›
Examples of Energy- and Nutrient-Dense Foods:
Full-fat cheeses. Creamed soups. Pudding and Pies. Pasta and vegetables in cream sauce.
Which of the foods below is an example of a nutrient-dense food? ›
Top nutrient-dense foods include fruits, vegetables, low-fat dairy products, eggs, seafood, lean meats, pulses, nuts, seeds, and whole grains. As for beverages, some nutrient-dense options include OLIPOP, low-fat milk, and 100% vegetable or fruit juice.
What is the most nutrient-dense food ever? ›
1. Almonds. There you have it – the most nutrient-dense food on the planet is the humble almond. Praises for almonds have been sung for a long time, with many studies carried out surrounding their benefits related to heart health and diabetes.
